Hormonally Conscious Eating
“Hormones get no respect. We think of them as elusive chemicals that make us a bit moody, but these magical little molecules do so much more.”
-Susannah Cahalan
Susannah Cahalan, the author of Brain on Fire, has a point. Hormones are so important, and many of us know little about them.
They’re scapegoats for intense emotional states, (i.e. “you’re just hormonal!”) and we see them on food packaging labels. But what are hormones, and what do they actually do?
Hormones help regulate metabolism, appetite, reproduction, mood, growth, and body temperature. They’re meant to be balanced carefully, and slight changes in that balance can cause drastic changes in the body.
Believe it or not, our genetics, medication, how much stress we endure, and what we eat can all affect and throw off our hormones.
We’re used to thinking of hormones as tiny forces that have a mind of their own, but- it turns out that we can optimize our hormonal functioning. One way to do this is by controlling and closely monitoring what goes into our bodies in the form of food, and the heavy metals and chemicals they sometimes contain.
Here are the foods that are hurting and helping your hormones.
Foods to watch out for:
1. Red meat
Overconsumption of red meat can lead to increases in estrogen levels in the body and disrupt hormonal balance. The most problematic red meat is shown to be meat that is grain-fed and hormone-injected.
Basically, the more bullsh*t that’s in the meat, the further you should steer away.
What to eat instead:
Ideally, you should Consume red meat in moderation, not regularly, and go for wild or grass-fed/ grass-finished whenever possible. Dr. Sara Gottfried, MD, recommends eating “mostly vegetables, nuts, seeds, the occasional fruit, and clean proteins.” She recommends focusing on “quality, lean protein) and eating more sources of fiber (25 to 40 grams per day), especially vegetables.”
2. Fish High In Mercury
While fish is a generally healthy food, it’s important to ensure your fish doesn’t contain high levels of mercury. Mercury is an endocrine disrupter to both thyroid and estrogen homeostasis (especially tuna and swordfish).
What to eat instead
Opt for Safe sources of fish such as wild-caught salmon, cod, snapper, haddock, crab, oysters, lobster, shrimp, scallops, and more.
3. Processed Food
If you didn’t already have a million reasons to avoid processed food, here’s yet another. Extrinsic sugar, the type of sugar added to processed foods, disrupts the insulin hormone which in turn can lead to other hormonal imbalances in the body, such as an estrogen imbalance. Watch out for added sugars, like sucrose or fructose syrups.
Processed foods wrapped in plastic are even worse for your health. BPA, found in many plastics, mimics the body’s hormone production and can interfere with regular hormone functioning.
What to eat instead
Reach for minimally processed foods like home-cooked meals, organic options, and fresh produce.
Example: consider swapping out your morning pastry for overnight oats.
Other foods to watch out for
Dairy/ soy products
Soy products such as tofu and soy milk contain phytoestrogen which can mimic estrogen in the body and affect reproductive processes like the ovulation cycle.
Before you freak out and dump out your soy latte, just remember that this is when soy products are consumed “in high amounts.”
Dairy
Some dairy products contain growth hormones that can affect the liver. Be sure your milk and cheese don’t contain any of these pesky additives.
Caffeine
Caffeine can increase cortisol levels, and bring the body to a ‘high alert state.’ It's best to consume caffeine in moderation and aim to drink it in the early part of the day to avoid interrupting your sleep schedule (which isn’t good for your hormones either).
Foods for healthy hormones
While some foods hurt hormonal functioning, others can help.
Broccoli, broccoli sprouts (or micro broccoli), brussels sprouts, kale, cabbage, cauliflower, and bok choy support healthy hormone levels.
Avocados
Salmon & Tuna
High-fiber carbs (ie sweet potato)
Fruits
Dark green leafy vegetables (e.g. spinach, watercress, kale)
Avocados
Legumes – chickpeas, lentils, beans
Tofu
Nuts (especially almonds, brazil, cashew, and pine nuts)
Seeds (especially pumpkin and sunflower)
Whole Grains (quinoa)
Fermented foods- prebiotics/ probiotics
Final thoughts
Hormones play a key role in everyday functioning, and the foods we eat affect their ability to function properly. Consuming red meat in moderation, avoiding processed food as much as possible, and not overdoing it on soy products, dairy or caffeine are all good ways to maintain optimal health. Plus be sure to incorporate more lean meats, fruits, and veggies rich in fiber.
Make healthy choices; your hormones will thank you.